Runners

JULY 2018 RUNNERSWORLD.CO.UK 037``````Acid testIt doesn’t taste great, butadd 2 tbsp of apple cidervinegar to a litre of water.A study in the Journalof Agricultural and FoodChemistry found the aceticacid suppresses yourbody’s ability to store fat.Apple cider vinegar canalso be added to salads(see p17 for more).``````Make it ambientGentle music and softlighting made peopleconsume 18 per centfewer calories per meal,found a study by CornellUniversity, US, andthey enjoyed theirfood more, too.``````The Transformation IssueLeaner``````Think aheadPeople who prepare leftovers for thenext day spend more time savouringtheir meal and feel fuller more quickly, accordingto research from the University of Minnesota, US.``````In a pickleA study in the EuropeanJournal of Clinical Nutritionfound that diets rich infermented foods, such assauerkraut, pickles andmiso reduced belly fat byive per cent over 12 weeks.``````Cool your cansRefrigerate olives,anchovies, pesto,curry paste, sun-driedtomatoes and any otherjars or tins in which theingredients are packedin oil. When chilled, thefat rises to the top ofthe jar and collectsso you can scrape itof and bin it beforeusing the product.``````Ice and easyMaking gravy with meatjuices is the tastiestoption, but it adds fat, too.‘An easy way to extract thefat is to pop a couple ofice cubes into your gravyand watch the fat collectaround them. Spoon it ofand you’ve got yourself amuch healthier gravy,’ saysnutritionist Judith Wills.``````Eat later‘Save your carb intake forthe hours around yourrun or the evening,’ saysAndy Reay, strength andconditioning coach atPure Sports Medicine(puresportsmed.com). ‘Ifyou’re going on a long run,eat something before, butfor shorter distances, savefuelling until you’re done.After training, your bodywill soak up these carbs toreplace the glycogen youhave used up, so it won’tbe converted to fat.``````Sweet dispositionIf you have a lunchtimeHaribo ‘issue’, start theday with a small slice ofchocolate cake. Scientistsat Tel Aviv University,Israel, found that a sweettreat in the morningsuppresses cravings laterin the day.``````Redefine proteinA chicken breast contains up to athird of a runner’s daily proteinneeds. By eating protein-rich legumes, beansand nuts along with the meat, you take inmore antioxidants. Over time, slowly addmore beans and reduce the amount of meat.``````Don’t be thickInstead of thickeningyour sauces or gravieswith lour or butter, trypuréed vegetables,breadcrumbs or evenleftover mashed potato. ``````Beef up your buttyPutting tomato in yoursandwiches will keepyou feeling fuller forlonger and will makeyou less likely to gorgeon mid-afternoon snacks.The fruit suppressesthe hormone ghrelin,which is responsiblefor hunger pangs. Soy surpriseSplash on a little low-saltsoy sauce as seasoning.Research shows thatsoy proteins interactwith the receptors in ourbrains that tell us we’refull. Choosing the low-salt variety means youcan limit any healthPHOTOGRAPHS: GETTY downsides.